Comparing Nutrients in 7 ounces Seasoned Dry Bread Crumbs VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Energy	26.2% 760kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	32% 41.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	13.3% 9.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.4% 3.93g	0.027% 0.02g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	57% 21.6g	38g per day for Men 19-50 years
Protein	50% 28g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.4% 0.82mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 236μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Roasted Almonds	Recommended Dietary Allowance
Calcium	36% 361mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	122% 9.76mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 351mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	278% 4167mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Seasoned Dry Bread Crumbs versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 7 ounces of Seasoned Dry Bread Crumbs have 12.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 91.9 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• 7 ounces of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K
• Both Seasoned Grated Dry Bread Crumbs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Seasoned Dry Bread Crumbs vs Roasted Almonds:

• 7 ounces of Seasoned Dry Bread Crumbs have 1.3 times more Iron, 12.4 times more Selenium and 700 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.5 times more Calcium, 4.5 times more Copper, 6.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seasoned Dry Bread Crumbs have 21.6 times more Omega 3, 3.3 times more Carbohydrate and 198 times more Fructose than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 9.6 times more Fat, 2.9 times more Saturated Fat, 6.2 times more Omega 6, 2.2 times more Fiber and 1.5 times more Protein than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3